Need an energy boost in the morning to get you through the day? Coffee and smoothies are great, but why don’t you get your heart pumping in the morning by performing a few exercises while you are still in bed?
These moves will boost your energy levels and after a while you will see an improvement in your waistline.
5 Exercises you can do Without Getting Out of Bed:
Crisscross
Full Body Crunch
Leg Raises
Single Leg Pulses
Wide Leg Cross Sit ups
You should do each exercise for 50 seconds. Take a 10-second break between the exercises. If you have more time, you can perform the exercise cycle a few times.
How to Perform Each Exercise:
1. Crisscross
You should lie on the back in a neutral position with your spine straight. With bended knees, bring your shins up so they will be in a parallel position to the ground.
Place your hands behind your head, making sure to support the base of the skull. Don’t forget to keep the elbows wide. You should use an exhale to pull your abs into a deep scoop.
So, your pelvis should be in a neutral position, and you should curl the chin and shoulders off the mat up to the shoulder blades.
2. Full Body Crunch
Lie on the back with your legs out straight. Your hands should be on your chest or behind the head. Raise your feet up off the bed. Tuck your chest while you “crunch” your torso upwards.
Make sure to keep a space between your chin and chest while you lift your shoulder blades. Crunch your lower and upper body. Relax the upper body while kicking the leg out straight. Make sure your heels do not touch the bed.
3. Leg Raises
Lie flat. Support the pelvis by placing your hands under the lower buttock on each side. Your knees should be straight. Lift your legs by flexing the hips upwards.
Return back to the initial position. Make sure your heels do not touch the bed.
4. Single Leg Pulses
Lie flat with your legs straight. Gradually raise your head and shoulders. Your shoulders should barely touch the bed. Bend one leg and place your hands on this leg’s knee, while keeping the other leg straight.
You should quickly pull the knee in a direction to your chest. Then, switch the leg. This is one repetition.
5. Wide-Leg Cross Sit Up
You should lay flat. Spread your legs wide. Extend the arm behind the head. Use your core strength to push yourself forward to touch the left toe with your right arm, while inhaling slowly.
Lie down and place your arms behind your head. Once again, you should push yourself up to touch the right toe with the left arm. This is one repetition.